Archives: Fitness

Are you trying to lose weight?

Would you like to know the best exercises you can do to accomplish that goal?

Well here’s your chance!

We’re working with fitness expert Bob Bateson to write an eBook that finally answers this commonly asked question: “What is the best exercise to lose weight?” This book will be a great resource filled with information that is sure to help you accomplish your weight loss and body transformation goals. With close to 30 years of helping tens of thousands of people change their lives and transform their health, Bob will help us provide readers with a clear concise guide to shedding body fat, understanding their bodies, and we’re sure he’ll dispel a few weight loss myths along the way. If you have specific questions regarding this topic that you’d like us to answer please submit them using the form below and we’ll try to answer them in the book. We’ll also send you an email letting you know when the book is complete. If your questions are used in the book we will send you a link to download the book for FREE (The book is expected to sell for $29.99 USD).

What is the best exercise to lose weight?

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There is a popular axiom that states, “you can’t manage what you don’t measure.”

Many people who are overweight are unaware of what they actually consume on a daily basis. Starting a food journal is one of the simplest and most effective ways to begin making healthy choices. Start by documenting everything that you have eaten over the past couple of days. Be honest; there is no sense lying to yourself.

A large part of this process is being willing to face the unpleasant realities that we previously ignored. You can do a manual food journal by documenting everything in a notebook or you can use one of the many online food journals or smart phone apps that are out there. I recommend the app because it’s convenient and contains all of the nutritional information, making it very easy to use. The Calorie Counter App by FatSecret.com is a great option, but again there are many to choose from so find one that works best for you. Once you have the app (or a notebook) document each food item and the amount that you eat along with the general time of the day that you ate it (morning, late morning, afternoon, late afternoon, evening, late evening). Don’t forget to include your drinks: soda (pop), juices, beer/wine (unfortunately these contain calories too).

After you have added all of the food items, look at the total calories and nutritional values for each day, if you are doing it the old-fashioned way and using a notebook, you will have to manually look up the nutritional information for each item and do some math; either way the results may surprise you. The most important part of this exercise is becoming aware of what you are putting into your body. Armed with that information, you can begin to make some changes.

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Nothing beats or feels better than a good stretch and there are a number of benefits that we receive from stretching our muscles. So it is definitely something that we should all be doing; however did you know that there are certain types of stretches that, although they feel good are failing to produce the desired results?

In fact, right now you can probably observe individuals that are engaging in stretching exercises that may be counterproductive for the activity that they are preparing to perform. Case and point,

this guy:

Or this girl:

Ok, so I guess you don’t have to be a genius to figure out that besides their choice of clothing, these two subjects might be doing a couple of other things wrong. But what about this next guy who is preparing to go for a run?

While this stretch looks good and is quite common (in fact, you may currently do something similar before your runs), has he prepared the proper stretching strategy for the activity that he is about to perform?

Bob, did you just say the proper “stretching strategy?”

That is correct, no different than any other activity (and arguably more important) you must have a well planned stretching strategy that uses the proper modalities to ensure that your body is prepared for the task at hand. In a pre-workout stretch, it is important to activate the muscles, tendons, and joints (we’ll call these “MTJ” through the rest of this article); preparing them for activity. By stimulating the MTJ properly the brain is activated and sends a message to the MJT that says, “Hey get ready we have some work to do!” Before your workout it is important to choose the correct modality of stretching because there are stretches that can have the opposite effect and rather than preparing the MJT, they can cause the brain to send a message that says, “Ok we’re done with our activity now, let’s shutdown and relax.” Let’s explore these modalities so that we make sure that we are sending the right message.

There are basically two types of stretching modalities that I will discuss within this article: static and dynamic.

Static stretching includes active, passive, and isometric techniques. This is the type of stretching that we see our runner doing in the picture above, it involves holding positions that apply steady tension to a specific MTJ for periods of 15-30 seconds at a time.

Dynamic stretching uses movement to stretch or stimulate the MTJ. This type of stretching will usually incorporate a typical sports movement into the stretch. For example a lunge with a trunk rotation at the end or perhaps a high knee kick into a lunge (this one would actually be a good stretch for our runner because it would serve to loosen up and activate his hip flexors, quads, hamstrings, and glutes). Ultimately this type of stretching can be any type of movement that applies tension to the MTJ while remaining engaged in a controlled motion.

Other stretching modalities that you should be familiar with:

Ballistic stretches are similar to dynamic stretches in that they involve movement; however the movements are not as sport-specific and are performed at a much faster rate. An example of a ballistic stretch would be rapidly crossing your arms back and forth in front of your chest.This activates the MTJ and increases the synovial fluid to the joint. (This is the equivalent of your body’s natural grease and it helps prevent damage by ensuring that your joints are properly lubricated for the activity at hand.) This is typically used just prior to an activity that will require a heavy load on the MTJ. It is important to note that this type of stretch is not always recommended as the rapid movements can result in injury if not properly performed.

Proprioceptive Neuromuscular Facilitation (What a great term! Use that at your next party for instant credibility) more commonly referred to as PNF is the best modality we have for rapidly increasing flexibility. PNF begins by getting the MTJ into the maximum capacity of a static stretch (put simply, this is the limit to how far the MTJ can be stretched without causing excruciating pain) and then applying a contraction to the muscle being stretched for a period of 7-12 seconds. The muscle is then fully relaxed and set back into the maximum static stretch position, but with increased force this time. This process of stretch, contract, relax is then repeated as necessary. There should be a considerable and immediate increase in the range of motion that can be observed in the MTJ after each round.

OK great, so now we have a good understanding of the different types of stretches and more importantly you have a clear picture of the difference between a static and dynamic stretch; Let’s now discuss when to use each.

Before your workout you want to engage in dynamic stretches and ballistic stretches. These are great at effectively getting blood flowing to the muscle and allowing the MTJ to prepare for the upcoming activity. As I mentioned earlier, they activate the brain to send the “hey get ready!” message to the MTJ.

After your workout is complete is when you want to engage in more MTJ specific static stretches. These stretches actually alert the brain to sends the “ok we’re going to take it easy now” message to the MTJ allowing them to relax. Doing this type of stretch before activity can actually have a negative impact on athletic performance. Especially those sports that require an explosive muscle response, such as sprinting, jumping, etc. Please don’t confuse this statement and think that I am “down playing” the importance of static stretches in any way. It is an important part of the recovery process that ensures that the MTJ relax, which creates an ideal opportunity for increasing flexibility and recovery.

So let’s get back to our runner who appears to be doing a static quad stretch. Although this stretch feels amazing, he may find that it is a better choice for after his run. Before his run he should be doing dynamic stretches like the example I provided earlier or a one-legged hop/high knee raise. (please note, that the “hop” is more of a ballistic movement) This will help him avoid injuries and ensure that the MTJ he will use during his run are primed and ready for optimal performance.

You now have enough knowledge to begin to design your own stretching strategy. If you have limited flexibility right now, just keep stretching. Remember your results are only limited by what you’re willing to put into it.

Also, I only briefly mentioned PNF in this post. The reality is that this is a very complex and effective modality that incorporates some fascinating science in increasing your flexibility. I will be dedicating an entire post to this one subject in the very near future. Plus we get to introduce more cool terms like Golgi (Goal-Ge) Tendons, so you’ll definitely want to read it because it is sure to improve both your flexibility and your Words With Friends score.

Stay healthy,

Bob

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Are these common fitness myths may be preventing you from accomplishing your goals?

The internet is filled with free workout videos, exercise videos, fitness books, etc. that provide advice about fitness and how to drop a few pounds. Like anything, some of the information is credible and some of it not so much. Unfortunately sometimes the false information becomes so pervasive that it actually comes to be accepted as fact by many people. Our friend and fitness expert Bob Bateson refers to these as fitness myths and he loves debunking them whenever he gets the opportunity. With more than 25 years working in the fitness industry, Bob often finds himself setting the record straight on a number of these myths. These are the three that he says he encounters most often.

Myth #1: Want to lose weight… consume fewer calories.
If you plug your gender and size into most fitness apps, you will probably be given a calorie goal of between 1200-1500 calories per day. Although this might happen to be accurate for you, these numbers are based on average body compositions that are likely different from yours. In reality your calorie goal should be based on a calculation known as your Basal Metabolic Rate (BMR). This number is assessed by using your specific body composition to calculate the number of calories your body burns at rest in a 24-hour period. Put simply this is the number of calories your body needs to properly sustain life.
This means that if your BMR is 1500 calories and you are only consuming the recommended 1200 calories you are failing to provide your body with enough fuel to make it through the day (if you were resting). While this may seem to be producing favorable results in the short-term, over a period of time your body will begin to store calories in the form of fat to ensure survival.

Bottom Line: The best way to manage your weight is to understand how your body works and to use weight reduction strategies that cut the extra calories that are consumed in addition to your BMR. Which means that you may actually have to take in more calories.

Myth #2: Strength training will make you look like a bodybuilder.
According to Bob, this may be the most common fitness myth that he hears, especially among women. The reality is that it is a big enough challenge for men, who have the added advantage of muscle producing testosterone to help them out, to add that type of muscle mass. Most women simply don’t have the biochemical composition to add enough muscle mass to get “bulky.” This myth often results in people skipping resistance training and doing only cardio (we’ll address that problem next).

The simple fact is that lean muscle takes up less space than fat. If you were to look at 1 lb. of muscle compared to 1 lb. of fat you would see that the fat is almost double the size of the muscle. There’s a tremendous difference between a person who weighs 200 lbs. with 5% body fat and a person who weighs 200 lbs. with 30-40% body fat. What’s better is that lean muscle mass helps your body burn more fat, this means that you get leaner.

Bottom Line: Strength training in the endurance work zone (12-15 Reps) will increase lean muscle mass, reduce fat, and have you looking leaner.

Myth #3: You must do more cardio if you want to lose weight.
Although cardio makes you feel as if you got a great workout in and it is definitely convenient (No thinking involved, put on your iPod, set it, and go), the reality is that cardio alone burns fewer calories than weight training. In fact resistance training in the work zone (lifting the maximum amount of weight for a desired number of repetitions) can produce a calorie burn that is 3x’s higher than cardio.

Bottom Line:No, this doesn’t mean that you don’t have to do cardio. Having a strong cardiovascular system is essential to achieving your fitness goals. However, if your fitness goal is to burn fat, it is essential that you do your resistance training, in the work zone, first and save your cardio for the last 15-20 minutes of your workout.

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Once you’ve decided on health, make it real by envisioning what success will look and feel like. This may seem trivial, but it is an extremely important step in the process. In fact many of the most successful people throughout history have described this step as being fundamental in their process. In his book, The 7 Habits of Highly Effective People, Stephen Covey lists ‘beginning with the end in mind’ as the second habit that all successful people have in common. From professional athletes to the CEO’s of the most successful companies in the world, Covey found that all of them were able to envision what success would look and feel like early in the process. The same is true for this journey, you must be able to envision the new and healthier you.

Picture yourself living an active lifestyle: hiking, jogging, running around with your kids or grand kids. Picture your new wardrobe and how fun shopping for new clothes will be. Picture yourself exercising and all of the great new friends you’ll make. It is also important that you picture yourself getting started. See yourself throwing out the junk food in your house and replacing it with healthy snacks and foods. See yourself getting up early in the morning to exercise or going to the gym after work. Imagine how empowering those things will be and how good they make you feel. Imagine how great you will feel when your friends and family start to notice your progress and pay you compliments about how great you look. See yourself living and enjoying the life that you deserve.

Now that you have the proper mindset, hold on to that image of your future self and remind yourself of it everyday. When you encounter a setback on your journey, return to that image and remind yourself that it’s just a speed bump on the way to the new and healthier you. When you are struggling to get through a run or a workout, motivate yourself by using the image to remind you of what you are working toward. And always remember this quote from the great American classic …The Waterboy,

“You can do it!”

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If you ask most people who are overweight or unhealthy, they will tell you that they want to get rid of the excess weight or start living a healthier lifestyle. However in many cases their aspirations are often followed with qualifying statements such as, “after the holidays,” “at the beginning of the month,” “next week,” “as soon as I finish (fill in the blank),”… Sound familiar?

The fact is that many of us associate pain or sacrifice with living a healthier lifestyle, so it’s only natural that we will try to postpone that pain as long as possible. The trick to getting started on the journey to your transformation- immediately– is to associate more pain with being unhealthy than you do with the process of getting fit.

The tipping point:

When asked how they did it, people who have been successful at transforming their bodies and completely changing their lifestyles often state that they reached a tipping point. A point where the pain of continuing to live an unhealthy lifestyle outweighed (pardon the pun) the pain and sacrifice required to achieve and maintain their health. In many cases the tipping point was a simple event: getting winded walking up the stairs, outgrowing another pair of pants, being unable to play with the kids or grand kids, or simply seeing a holiday picture and finally realizing just how unhealthy they had actually become. While for others it was more serious: a heart attack, or perhaps the death of a friend or family member due to poor health. Whatever the event, no matter how big or small, it caused these individuals to take the most important step in their journey. In that moment, they decided that they were no longer willing to accept their current situation and that they were going to make changes immediately.

This is the point that you MUST get to if you want to have a truly successful journey. Make a list of the things that you can’t do or that are extremely difficult for you to do as a result of your unhealthy body and pick out the one or two things that you are no longer willing to accept. Think of the pain that these things cause in your life and associate that pain with your unhealthy weight/lifestyle. Now be unwilling to accept this pain for another day and be willing to do whatever it takes to get rid of it. Finally affirm your decision by stating it out loud:

“Starting NOW I will no longer allow myself to feel like this or suffer from things that are within my ability to control. Starting NOW I will make the changes necessary to conquer this pain and enjoy the life that I was intended to live.”

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By now you’ve probably heard of CrossFit which seems to be one of the latest fitness crazes that is sweeping the nation. ESPN recently aired the CrossFit Games further escalating the workout’s popularity and causing more and more people to be looking for a good WOD.

So what is it?

CrossFit is a strength and conditioning program that was founded in 2000 by Ramy Assad. According to the company’s website, the program consists of “constantly varied functional movements executed at high intensity across broad modal and time domains … with the stated goal of improving fitness.” The circuit-style program combines body-weight exercises (push-ups, box jumps, pull ups, etc…), distance movements (rowing, sprints), and movement with weights (deadlift, kettlebell swing, squats, etc…) into what’s known as the “WOD” (Workout of the Day).

What are the 3 most common injuries associated with this style of workout?

I recently asked strength and conditioning expert Bob Bateson, BS, CSCS, RSCC, *E this question and here is his answer. “Typically we see injuries in the knee area, lower back, and shoulders.” According to Bob, these injuries are the result of improper movements when performing the various exercises involved in crossfit. “Failing to get your body into the proper position during an exercise places excess strain on the joints, ligaments, and tendons and causes the rest of the body to compensate,” says Bateson. “This creates a type of chain reaction within the body and often leads to injuries.” What’s worse, says Bateson, is that “if the form and movement is not properly corrected, the improper movement gets embedded in the muscle memory and becomes more difficult to correct down the road.”

So how do we prevent CrossFit injuries?

Bob reminds us that the people we see doing CrossFit on ESPN are professional athletes who typically have an extensive background and foundation in strength training and Olympic-style weightlifting. “Many of the injuries mentioned above occur when beginner or intermediate athletes attempt advanced routines without that solid foundation. When individuals at this level train, it’s important that they go through each exercise in the routine slowly at first; paying attention to each movement and ensuring that the body is in the proper position,” says Bateson. According to Bob, many trainers and athletes become so focused on getting through the prescribed number of reps/sets that form becomes almost secondary or an afterthought. Bob says that he prefers to work with his clients in small groups which enables him to pay attention to each individual and correct their form regularly. He told us that, “as the muscles fatigue, form begins to deteriorate and that is why it is so important to take the time to ensure that the form and movement are perfect in the beginning.” He ended by saying that the best way to avoid injuries is to work with a trainer or an educated spotter whenever possible. This person should be able to spot improper form and movements and should help you correct them immediately.

The bottom line.

Like most things in life, CrossFit requires a solid foundation based on the fundamentals. Once these have been established and reinforced through repetition and practice, participants should be able to enjoy the benefits of this high intensity workout with a limited risk of injury.

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